Brad Rudnerhttps://bradrudner.com
Better Living Inspired by the CampfireThu, 22 Feb 2018 03:17:49 +0000en-UShourly1https://wordpress.org/?v=4.9.4https://i0.wp.com/bradrudner.com/wp-content/uploads/2015/05/cropped-BR-LOGO.png?fit=32%2C32&ssl=1Brad Rudnerhttps://bradrudner.com
3232109530091Morning Sunlight: Ditch the Coffee and Get Energized by the Sunhttps://bradrudner.com/morning-sunlight-ditch-the-coffee-and-get-energized-by-the-sun/
Mon, 25 Sep 2017 19:26:00 +0000https://bradrudner.com/?p=9486If you are looking for more energy in the morning or all day long, it’s time to ditch the coffee and get energized by the sun, specifically morning sunlight. When done consistently, not only will you begin to wake up without the use of an alarm clock, feel more energized and ready to tackle the […]

]]>If you are looking for more energy in the morning or all day long, it’s time to ditch the coffee and get energized by the sun, specifically morning sunlight. When done consistently, not only will you begin to wake up without the use of an alarm clock, feel more energized and ready to tackle the day but you’ll also gain a whole bunch of other health benefits. Believe me, I’ve been doing this for the past three months and I cannot believe what a positive impact it has had on my life.

Almost every culture, tradition and religion has, at some point, had a ceremony, ritual or celebration of the sun.

Why would that be? Because the sun is the primary driver of life on Earth.

The Earth has been basking in sunlight for billions of years. It is how plants, animals, and humans have thrived and developed. And contrary to popular belief, we need sunlight to be healthy.

Humans are diurnal creates (meaning we are awake in the light and sleep in the dark) and we function optimally during the hours of daylight.

However, these days, we have a mismatch happening between how we evolved and thrived for hundreds of thousands of years and how we live our day-to-day lives. It’s no wonder you or someone you know is struggling with illness or disease. I was.

A Game Changer

Feeling rested and refreshed has been a constant struggle throughout my life. Ever since I can remember I have always been tired, especially in the morning. I could sleep for 10 hours a night and still not feel ready for the day ahead. Altering my diet helped get rid of the chronic fatigue but I was still struggling to wake up each morning and always had to rely on my alarm clock.

This summer, I decided to commit to getting outside each morning for 20 minutes, directly after waking. And guess what? It worked! I no longer need to lie in bed for 20 minutes before getting up, I wake up feeling refreshed and ready and I no longer need an alarm clock to wake me up each day! I’m waking up naturally at sunrise!

This small practice has had a profound impact on my life. I look forward to waking up each day. My energy levels have never been better and I feel good all. the. time.

Blocking Our Connection to Nature

We are blocking our connection to nature by living in man-made environments, spending most of our time inside, under artificial lighting, breathing recirculated air, eating fake food, and spending time in front of screens. We are just now realizing how this disconnection to nature is affecting our quality of lives and our health.

If you or someone you know is suffering from some form of dis-ease, causing symptoms like:

being tired all the time

getting sick often

feeling depressed or down

having trouble sleeping

being constantly stressed

gaining weight

sore joints

And are looking for answers, there’s a pretty simple one to start with that will make a BIG difference – exposure to morning sunlight.

Our Hardwired Biological Rhythm

We all have a biological rhythm hardwired into us that governs many biological processes that are crucial for achieving optimal health or just waking up feeling good each day. This biological rhythm is called our circadian rhythm, also known as our sleep-wake cycle.

The term circadian rhythm is derived from the Latin words circa meaning “around” or “approximately” and diem meaning “day”, which translates into “approximately a day”. This makes sense because our circadian rhythm is influenced by the natural light cycles of the Earth, a 24-hour time period.

As you can guess, your circadian rhythm has a significant impact on your sleep and it also plays a role in many physiological functions such as:

your energy levels

how easily you fall asleep

waking up naturally

body temperature

heart rate

blood pressure

hormone regulation

immunity

body weight, etc.

It has a tremendous impact on how we feel each day.

If you aren’t feeling your best or relying on coffee to get you up and/or keep you going throughout the day, it’s time to realign your circadian rhythm.

The Power of Morning Sunlight

The most powerful external stimulus for synchronizing (entraining) your circadian rhythm close to a 24-hour cycle is exposure to the light of day and darkness at night (more on the darkness of night coming up in future articles).

One simple way to align your circadian rhythm is to get outside and into the early morning sunlight.

The Master Clock

We have a master clock in the brain that synchronizes us with the rhythms of nature.

Here’s how it works:

through the retina in the eye, we are able to absorb rays from the sun and use this information to tell our bodies what time it is in the day

this master clock (called the suprachiasmatic nucleus, or SCN for short) is located in the hypothalamus part of our brain and gets its cues from the light we are exposed to throughout the day

we also have photoreceptors in the skin that also sends signals to the master clock

the SCN also keeps all our other clocks in the body synchronized and working properly

Morning light is made up of UV-A and IR-A (infrared light that the human eye cannot see). Exposure to this spectrum of light in the morning “wakes up” the cells of your body and helps with energy production, dopamine production, and an overall sense of well-being.

Exposure to morning light also has a profound effect on how you sleep. You’ve certainly heard about the importance of sleep for your well-being, productivity, focus, brain health, etc. If you are needing a refresher course on how to get a good night’s sleep, check out our Restorative Sleep Guide.

Sunlight releases beta-endorphins which are endogenous opiates, making us feel good without the addictive quality of exogenous opiates.

This fact is a clear example that humans NEED (and are designed to get) unprotected sunlight.

The Melatonin Connection

You may not know it but there’s a connection to melatonin, a hormone that helps control our sleep-wake cycles and acts as a powerful antioxidant. One of the functions of melatonin is to help you relax and wind down at night, fall asleep and stay asleep. It is released in the evening, with the onset of darkness.

Just a few years ago, the University of Virgina found lymphatic vessels in the brain, called glymphatics, thateach year drain 3 pounds of toxic chemicals and plaque as you sleep.

Without a good production and release of melatonin, our bodies are not able to clean house and detoxify while we sleep.

Many people put in good efforts to create a good sleep environment at night but what people are missing, is the significance of morning sunlight and the production of melatonin.

What most people don’t know is that melatonin is made by the exposure to the combination of IR-A and UV-A light and that this spectrum of light is found predominantly in morning sunlight. So, although we feel the effects of melatonin in the evening and throughout the night when it is released into our body, its production is made in the morning. Another link to our circadian rhythm and the wisdom of our bodies.

Healthy melatonin levels bring us:

Sunlight is the only form of light that provides your cells with the wood for your fire. – Dr. Jack Kruse

In Summary, exposure to morning sunlight first thing in the morning:

Sets everything in motion, our metabolic timing and circadian rhythm. You can think of morning light as the battery, the electric charger for the body.

It signals to the body that it is time to turn off the release of melatonin and begin the production of it, setting us up for a good nights sleep of rejuvenation and detoxification.

A Superpowered Morning Light Routine

If you’re looking to wake up feeling refreshed and ready to seize the day, here are two super-powered light routines to get your energy levels up and rockin’:

Number 1: For early risers and people who like to get the most bang for their buck.

Set your alarm for sunrise.

Grab a liter of water.

Step outside barefoot and with as little clothing on as possible into the morning sunlight

Do not wear sunglasses, glasses or contacts (as they filter out the light)

Stand to face the sun and look towards the sun (not directly at it) – on rainy days and in the winter months, it’s still important to allow those morning rays to be absorbed by your eyes and skin even if there is no unadulterated sunshine – sunlight is full spectrum light as opposed to artificial lighting.

Go for a 20-minute walk and allow your body to be basked in the beautiful morning light.

Number 2: For those who need a little more sleep (for now).

Set your alarm and wake up 20 minutes earlier than usual

Grab a liter of water

Step outside in bare feet and with as little clothing on as possible into the morning sunlight

Do not wear sunglasses, glasses or contacts (as they filter out the light)

Find a patch of grass, sand, rocks, dirt, etc. to stand on and where sunlight is not obstructed by buildings, trees, etc.

Turn your face towards the sun (on rainy days and in the winter months, it’s still important to allow those morning rays to be absorbed by your eyes and skin even if there is no sunshine – sunlight is full spectrum light as opposed to artificial lighting)

Stay out for at least 5 minutes or for any amount of time you can. Even a few minutes will make a difference

Nature knows best. If we can reconnect with her and take our cues of lifestyle from the environment we live in, we will all be on a road to better health.

Give this a try for a few weeks. I guarantee that you’ll start noticing a difference in the quality of your sleep, your ability to wake up in the morning and your energy levels throughout the day. Let us know how it’s worked for you!

]]>9486Beyond Food: The Diet is Dead… What Now?https://bradrudner.com/beyond-food-the-diet-is-dead-what-now/
Wed, 05 Jul 2017 23:50:39 +0000https://bradrudner.com/?p=8365Whether you are in love with or have been failed by a particular dietary approach, it’s time to not look back but to step forward beyond food. Maybe you are a committed vegan or a paleo purist. Maybe low carb, high fat is your thing. Perhaps, keto seems like the holy grail. Whether it is a […]

]]>Whether you are in love with or have been failed by a particular dietary approach, it’s time to not look back but to step forward beyond food. Maybe you are a committed vegan or a paleo purist. Maybe low carb, high fat is your thing. Perhaps, keto seems like the holy grail. Whether it is a Whole 30 approach, a GAPS or macrobiotic solution or the long celebrated, Mediterranian Diet, it is time to move beyond your plate and beyond food.

And I’m not going to say it is all about exercise either. The often-celebrated two pillars of health, diet, and exercise, are just not enough to lift someone to optimal health nor to prevent someone from a slide into dis-ease. Of course, they are important but we cannot neglect what lies beyond them any longer and expect to be bombproof.

Looking at the Mediterranean Diet, for example, we see the clues to the rest of the health kingdom. For years, people analyzed just the culinary spreads of people in this region and then held tight to the notion of olive oil, fish and the likes as being paramount to a long, healthy life. Many still do.

But this is like looking at a beautiful, comfortable living room and stating that it’s all about the furniture, the carpet and the paint color on the walls. There’s more to the picture.

What about the structure supporting those walls, floors, and ceiling?

What about the temperature controls and electrical makeup of the space?

Beyond the obvious or the areas of common focus, other factors exist. Some are supplemental but others are crucial and have a massive impact on the overall integrity of the room… or your health.

What are these factors that go beyond food?

There are many. Some have a more profound effect than others on different people at different times. But no matter how amazing your diet is working for you or how aligned your exercise routine is with your constitution, these factors will play a part in longevity, disease prevention, and optimal performance – physically, mentally and even, emotionally.

Diets can be good for you for awhile but their efficacy can change depending on so many factors like age, activity levels, hormonal balance, etc. Hanging onto a diet that is no longer providing well-being is too commonly a way to delay improvement in your health.

However, before you rush to dismiss your diet of diminishing returns and hold up the next shiny object of nutritional promise, I believe it would be a wise move to examine the other factors beyond food and exercise.

Needle Movers Beyond Food

This is not an exhaustive list but it is a good place to start. Hopefully, it will inspire you to revisit and reexamine the practices in your life that can either boost you up or weigh you down.

Sleep:

If there’s a base of the ultimate health pyramid, I’d say it is good quality and quantity sleep. I wrote about many ways to improve sleep quality as well as the value of sleep and the consequences of poor sleep in this article.

Sleep is a crucial time for restoring the body, cleaning it out and building resilience to handle our daily and long-term challenges. Many studies have linked good sleep habits to anti-aging. It is likely that poor sleep is one of the greatest accelerators of aging while good sleep is one of the most protective factors in disease prevention.

Sunlight:

For many decades now, we’ve been scolded about the dangers of the sun and its being a major factor in getting skin cancer. The irony of this is that good vitamin D levels have also been shown to be cancer preventing.

It is also “odd” that most malignant melanomas, the deadliest form of skin cancer, are found in areas of the body never exposed to sunlight. In fact, some of the highest rates of cancer appear in populations with the least sunlight exposure.

While supplementing with vitamin D may be necessary, it is not equivalent or as effective as the process where sun exposure synthesized it in the body. For more details check out this article.

There is a muscular energy in sunlight corresponding to the spiritual energy of wind. - Annie DillardClick To Tweet

Stress:

While the right amount and kind of stress is actually valuable and strengthening (read this article on hormesis), too many of us are chronically stressed for the wrong reasons and don’t manage it effectively.

Chronic stress burns out our adrenals and results in a hormonal cascade that can make the best diet and adequate exercise completely ineffectual at losing weight or improving our vitality.

If you are really in a runaway stressed out state, the last thing you need is to have a caloric deficient and an intense workout. Meditation is one of the most effective strategies you can implement to alter this dramatically – the science is there to back it up.

The greatest weapon against stress is our ability to choose one thought over another. - William JamesClick To Tweet

Relationships:

We are social beings and need human connection and contact. Loneliness has been shown to lead to early mortality and impair our ability to have a strong immune system and robust mental health.

One of the key variables in the success of the Mediterranian “diet” is the fact that many people have multigenerational connections or even households and have a tight-knit community. This kind of social support can go a long way to boost neuronal health and staving off disease.

When someone shows you who they are, believe them the first time. - Maya AngelouClick To Tweet

Environment:

Whether it be the pollution, the noise, the artificial lights, the negative attitudes of people or a mix of some or all of the above, our environment has a profound impact on our health.

Dr. Jack Kruse often says you can’t get well in the same environment you got sick in. While I don’t think you necessarily need to move, altering your environment to support mitochondrial and mental health is vital for quality of life, longevity, and happiness.

While Feng shui might be what some need, we all need to have a harmonious relationship with our surroundings if we want to thrive.

Forget yourself. Become one with eternity. Become part of your environment. - Yayoi KusamaClick To Tweet

Timing:

A lot of new research is coming out about the importance of when you eat and when you sleep. This is related to our body clock, our circadian rhythm, and how our diurnal nature is best left undisturbed. Good nourishment actually goes beyond food and into when that food is eaten. Even with the same nutrients, different times alter their effects.

Eating in the dark sends the wrong signals for our metabolism and consequently, our endocrine system.

It throws off melatonin which does far more than just help us sleep. It is a key antioxidant and triggers many health preserving and protecting practices.

Similarly, not sleeping early enough or too much in the sunlight, disrupts our system as well. Nature has an exquisite plan and when we don’t follow it, we suffer, sooner or later.

All things entail rising and falling timing. You must be able to discern this. - Miyamoto Musashi Click To Tweet

Attitude:

Viktor Frankl, the renowned Austrian neurologist, psychiatrist, and author of Man’s Search for Meaning, said it best, “Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”

We often have no more control in life than our attitude. While we can’t always prevent challenges from arising, we can choose how we perceive them. In that choice, we can improve our position or degrade it.

Our attitude, positive or negative, has an effect on our immune system and our mental health. For a deep dive into this subject, check out Bruce Lipton’s work, The Biology of Belief.

For example, if we simply change our attitude from evaluating our meals as macronutrients balancing acts and embrace the actual dish before us mindfully, we have taken a big step in becoming more nourished.

We can go even further and go beyond food to the ceremony and ritual of the meal as a social vehicle and an opportunity to connect to body, mind, spirit, land, ancestry, and tribe.

Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom. - Viktor FranklClick To Tweet

Humor:

Perhaps the most useful survival skill for humans is our ability to laugh, especially at ourselves. Humor and laughter can make the unbearable bearable. As Bob Dylan wrote, “it’s life and life only…”.

If all else fails, laugh. When most of us were children we laughed at least ten times more than we do as adults. No wonder we often wish for a return to childhood. The cosmic joke is real. Enjoy it!

If I had no sense of humor, I would long ago have committed suicide. - Mahatma Gandhi Click To Tweet

As I mentioned above, there are more factors than I just listed. Still, with the above out of whack, even if your nutrition and exercise are on point, you will be experiencing dis-ease or heading that way.

Longevity is only worthwhile with good health and vitality along the way. Lifespan needs healthspan to make it something to desire and this requires going beyond food.

]]>8365Vegetable-Packed Green Curryhttps://bradrudner.com/vegetable-packed-green-curry/
Tue, 13 Jun 2017 03:01:40 +0000https://bradrudner.com/?p=7713Spring is in full swing and I hope you’ve started shifting your eating patterns to meet the season. It’s time to embrace all the fresh produce that has begun appearing at farmer’s markets, local grocery stores or roadside stands. If you’re looking for for a tasty meal to use up all those greens you bought […]

]]>Spring is in full swing and I hope you’ve started shifting your eating patterns to meet the season. It’s time to embrace all the fresh produce that has begun appearing at farmer’s markets, local grocery stores or roadside stands. If you’re looking for for a tasty meal to use up all those greens you bought at the farmer’s market, this Vegetable-Packed Green Curry will surely satisfy you (Really! We’ve had it three times in the last few weeks…it’s that good).

A Bowl Full of Nutrients

If you are not a fan of curry, I urge you to try this one. It is not a rich, creamy, pungent curry but rather a lighter and fresher take on what I think of as a traditional curry.

The sheer amount of vegetables in it, most being nutrient-rich, leafy greens, gives it a much lighter taste and feel. You’ll be able to devour a huge bowl and feel satisfied but not stuffed at the end of it.

We eat this Vegetable-Packed Green Curry by itself. No rice, no cauliflower “rice” or noodles. If you want something to soak up the curry sauce, then I recommend adding a small amount of white rice to your meal.

Why White Rice?

You might think brown rice is healthier due to its high fiber content but white rice is what you’ll find on our table.

From my own research, I’ve come to the conclusion that white rice is healthier due to the removal of the phytic acid (anti-nutrients that make it hard for the body to absorb all the healthy minerals from it) that is found in the bran of brown rice.

White rice is also easier on the digestive system. Which is something to consider when making meals since 60 to 70 million people in the US are affected by digestive diseases?

If you want to take a break from meat or are looking for a fresh new dish to make, give this Vegetable-Packed Green Curry recipe a try.

]]>7713Paleo Herb Dipping Saucehttps://bradrudner.com/paleo-herb-dipping-sauce/
Fri, 02 Jun 2017 20:09:49 +0000https://bradrudner.com/?p=7810This Paleo Herb Dipping Sauce is good on everything! With spring vegetables making their appearance at farmer’s markets and sprouting up in gardens everywhere, it’s time focus on eating local and seasonal produce. Eating seasonally is quite simple, you eat foods that are “in season.” Foods that are grown and harvested in the same season […]

Mix all the ingredients in a glass bowl and whisk to combine. Chill and serve with freshly steamed broccoli florets or fresh cut veggies.Paleo Mayo
* a second pair of hands makes this process so much easier and more successful or you can make it in the blender by combining all the ingredients except the oil and then slowly pour the oil in while it’s running.

Instructions:

In the cup of a Braun mixer, combine the egg yolk, dijon, lemon juice and water and emulsify using the Braun mixer. While slowly moving the mixer up and down in the mixture, have someone else slowly pour the avocado oil into the cup. This should be done quite slowly or you may curdle the mayo.
As soon as you have finished adding the mayo, stop mixing and take the Braun mixer out. Add salt and pepper to taste and enjoy the real taste of mayo.

Let me know how you like it!

Want to improve your family’s health?

If you’re struggling to get your whole family onboard your health goals, check out our FREE 3-Part Video Series that we’ve created to share our best tips and strategies for kids nutrition, managing time and energy, and losing weight – not necessarily for a six pack but to reduce health risks, move better and have more energy.

]]>7810Why Embracing Pain Reduces Sufferinghttps://bradrudner.com/why-embracing-pain-reduces-suffering/
Tue, 30 May 2017 01:18:18 +0000https://bradrudner.com/?p=8122Have you felt pain today? I hope so. No, I don’t wish you harm or want you to suffer but it’s time we all start embracing pain a little more. Let me explain… In my mind, there’s a difference between pain and suffering. There’s too much suffering in the world today and too little pain. […]

]]>Have you felt pain today? I hope so. No, I don’t wish you harm or want you to suffer but it’s time we all start embracing pain a little more. Let me explain…

In my mind, there’s a difference between pain and suffering. There’s too much suffering in the world today and too little pain.

Suffering happens when you are in anguish, like when you have been assaulted mentally or physically. Suffering happens in wars, in natural disasters, with serious injuries and diseases. Yet suffering doesn’t lead to a reward… (but that can be up to you to change).

Pain, on the other hand, leads to growth, gains, resilience, wisdom and expertise.

Our modern world has dismissed the value of pain and ushered in a tidal wave of convenience which blocks our path to the benefits of pain. When convenience is the default in all areas of our lives, it makes us reliant on convenience as a crutch. We are no longer able to handle the ups and downs of life well. In fact, we might even create pain to substitute for the absence of the natural occurrence of it.

Strange. Yes. But, it has been studied and well described. Humans need challenge, adversity, discomfort to become more vital, more robust, more alive and well. If we don’t get enough of it, it seems we create it. A lack of opportunity to be strengthened by the challenges in life has been linked to things like chronic pain, autoimmune disease, and depression – to name just a few.

The word pain scares people. Usually, we feel like we want to avoid pain at all costs but this is more of an issue with language than the reality we live in.

Embracing Pain is Good

Here are some examples of how pain helps us and might not even feel bad…

Pain lets us know that we are pushing our physical well-being and allows us to assess if it safe to continue. Note: the dosage is key here. As I will describe in the rest of the article, feeling and enduring some pain is good but too much pain is a message to stop. This is something we need to work out individually – with the help of other’s experiences and resources.

Working out creates pain but many love the “burn” because they know it leads to benefits – increased fitness, better musculature, mobility, etc.

Being cold can feel painful but it is also instrumental in creating a strong immune system, aiding in strengthening vascular tone and has been linked to an increased lifespan

Fasting can result in painful feelings in the stomach and elsewhere but it has been shown to clean up cells through autophagy and apoptosis, while linked to greater longevity.

I realize the word pain has negative associations. Perhaps, my examples above would be easier to digest if instead of the word pain, I used the word discomfort. That’s semantics. The bottom line is that going beyond convenience and your comfort zone leads to good things.

…hormesis is a dose response phenomenon characterized by a low dose stimulation, high dose inhibition, resulting in either a J-shaped or an inverted U-shaped dose response. Such environmental factors that would seem to produce positive responses have also been termed “eustress“.

I actually like the term eustress better.

It captures the idea that the appropriate amount of stress (pain, discomfort, etc.) leads to a stronger and more resilient constitution.

If we don’t always make immediate adjustments to feel comfortable, like changing the thermostat to keep the temperature just right, sitting in the plushest chair that doesn’t require us to use our muscles to support our core or drive the two blocks we could’ve walked instead, then we actually improve our well-being.

Our culture pushes convenience and the marketplace is constantly being filled with the introduction of new and improved ways to make life easier… but in truth, these often have the opposite effect.

Besides being pulled to buy more stuff we don’t need, that stuff is also the thing that makes us weak. A big reason we evolved and thrived as a species is that we were capable of tolerating, adapting and strengthening ourselves against the stresses that life threw at us. That’s the basis of evolution.

If we remove all these stresses, we will either lose our ability to adapt or we will, intentionally or unintentionally, create new ones ourselves. From modern diseases of abundance (diabetes, heart disease, obesity, etc.) to manufactured psychological drama, we need to face challenges.

Wouldn’t you rather that challenge be something that led to a better you?

Embracing and adapting to the cold or tolerating the discomfort of physical exertion or actually feeling hunger pains, will all lead to better health, as well as greater fortitude in mind, body, and spirit.

By seeking out, or allowing the natural, opportunities for eustress/discomfort/pain/hormesis, we can improve our lives and avoid unnecessary suffering. When we take control of our ability to handle these tough situations, we become tougher.

Embracing Pain: 5 Ways to Start Unleashing Superpowers

Embracing pain with the cold

Try some cold thermogenesis. Whether you are turning your shower to cold for the last 15 seconds or lying in an ice bath, the cold has many benefits for the vascular system, immune system, endocrine system, mood and more. Need to know how to start so you can become cold adapted? Check this article and video out.

Working through the pain with exercise

“No pain, no gain” is a famous motto used in the fitness industry. While I think this attitude goes too far, there’s a certain truth in it. We need to feel the right dose of pain/discomfort to make gains in our fitness capacity, musculature, flexibility, etc. Progressive overload is a tried and true method to enhance physical capability. It’s not comfortable. Want more details, read this. Strong bodies don’t rest comfortably all day long – they sprint, lift, push, bend, stretch and sweat!

Tolerating pain with time-restricted eating

Feeling hungry is not pleasurable but it does give you an appreciation for food and gratitude for the abundance of its availability. It is also an opportunity for your digestive system, endocrine system and many other parts of your body to get a restorative window of time which leads to greater health correlated with longevity. The trouble with snacking is often ignored but it is not an age-old human practice. Some of the issues I describe here. Try to wait more than 3 or 4 hours between feedings – it has a load of benefits.

Seeking pain with reduced chair sitting

“Sitting is the new smoking” captures the deleterious effects of constant sitting. The fact that our chairs are so supportive and comfortable also add to the weakening effects of this practice. I wrote an article detailing the issues with sedentary time and some easy ways to overcome them here. Try to stand more, sit on the floor, change positions, use a Swedish ball as a chair so you need to support your core yourself.

Embracing pain with barefoot time

The human foot is absolutely amazing. This relatively small thing can balance our whole bodies above it. It is a mechanical marvel that is designed to interact with the ground beneath us. Always wearing shoes interferes with its potential and can result in the weakening of muscles from misuse, the development of suffering from misalignment issues and a disconnect from our environment. Try going barefoot, wear flat shoes (no heel), or minimalist shoes – adjust slowly to protect yourself from injury. (Read Katy Bowman’s Whole Body Barefoot for an excellent resource on the matter). You’ll notice the difference and it feels good!!

There are more ways to leverage eustress. I’m sure you have some ideas of your own. I’d love to hear them so I can up my pain game and we can all be a little more super human! Please share…

]]>8122Succulent Chicken Souvlaki with Paleo Tzatzikihttps://bradrudner.com/succulent-chicken-souvlaki-paleo-tzatziki/
Fri, 05 May 2017 03:37:59 +0000https://bradrudner.com/?p=7941There is a little secret to this recipe that I’m going to share with you. Most chicken breast recipes tend to produce a drier tasting meat. But rest assured, this Chicken Souvlaki with Paleo Tzatziki cooks up moist, flavourful pieces of succulent chicken. Want to know why? The trick is to brine the cut-up chicken […]

]]>There is a little secret to this recipe that I’m going to share with you. Most chicken breast recipes tend to produce a drier tasting meat. But rest assured, this Chicken Souvlaki with Paleo Tzatziki cooks up moist, flavourful pieces of succulent chicken.

Want to know why?

The trick is to brine the cut-up chicken pieces in pickle juice overnight. This makes the chicken very tender and flavorful and is always a hit at our house.

Since we tend to follow a Paleo diet, I decided to recreate the traditional tzatziki sauce that pairs so deliciously with this chicken.

We actually did a taste test one meal. I made a traditional tzatziki using greek yogurt and one using coconut cream. We could not tell the difference. I’m serious. It’s that good.

Pair this dish with any of these salads and you’ve got yourself a fine meal:

When ready to cook, drain the chicken pieces into a colander and then thread onto 8 metal skewers or pre-soaked wooden skewers.

Preheat the BBQ to high.

Paleo Tzatziki
1 cup of coconut cream (coconut cream is the thick cream at the top of a can of separated canned full-fat coconut milk)
2 tablespoons of lemon juice
1 clove of garlic, minced
1/2 teaspoon of sea salt
1/2 teaspoon of freshly ground pepper, or to taste
2-3 tablespoons of freshly chopped dill
1/2 English cucumber

Instructions:
1. Wash and peel the cucumber. Using a box grater, grate the cucumber into a large bowl.
2. Place the grated cucumber into a cheese cloth or paper towel and squeeze out the excess liquid.
3. In a medium bowl, combine the coconut cream, lemon juice, garlic, dill, cucumber, salt, and pepper.
4. Cover and refrigerate until ready to serve.

When ready to grill, baste the chicken kebabs with the marinade and cook kebabs on a medium-high grill for approximately 8-9 minutes per side, or until the chicken is no longer pink and the juices run clear. Baste every couple of minutes throughout the cooking process.

Serve the chicken souvlaki with Paleo tzatziki and a large green salad. Garnish with additional lemon wedges and fresh pepper.

]]>7941The Value of Exploration: How Children Can Save the Worldhttps://bradrudner.com/the-value-of-exploration-how-children-can-save-the-world/
Wed, 12 Apr 2017 02:08:49 +0000https://bradrudner.com/?p=7732The children are our future and no matter how cliche that sounds, it is the truth. That’s why it’s vitally important we foster their growth, physical and non-physical, so they can become the future we want and desperately, need. In today’s world, there is no place kids spend more time than in school. With this […]

]]>The children are our future and no matter how cliche that sounds, it is the truth. That’s why it’s vitally important we foster their growth, physical and non-physical, so they can become the future we want and desperately, need. In today’s world, there is no place kids spend more time than in school. With this reality, the nature of this environment is perhaps the most important factor in their journey. Unfortunately, the current school system is getting more in the way than clearing the path for them to shine. Children, and in fact, all humans, make the greatest gains when exploration is embraced. It seems obvious to me that a setting that encourages exploration while also providing regular engagement with the richest exploratory environment there is, nature, would be ideal for nurturing future leaders!

“Magic” Happens When Children are Allowed to Explore Nature and Foster Their Unique Genius

Nature has always been a fertile place of discovery and learning through observation. From philosophical giants like Aristotle, the father of science, to Isaac Newton, nature has provided the insights that have led the scientific theories that have shaped our world. When an inquisitive human mind is allowed to explore nature and foster their unique genius, “magic” happens! We need to enable this synergy to take place.

Exploration is What Science is All About

It is what art and creativity are all about. Exploration has taken us from a cave and fire to summit the tallest mountain peaks, navigate the depths of the ocean and even, put us on the moon. When we tell children to memorize and regurgitate information or restrict their independent style to conform with an imaginary ideal of the average human, we take away their wings. We also sideline the discoveries, accomplishments, and solutions of the future. This needs to change.

This is why the creation of facilities like the Xploration Centre can have a profoundly positive impact on our future. The health of our planet, our species and our relationship to the world around us rely on a qualitatively different education than is found in the public system today. When an awakened group of motivated individuals come together to create such a paradigmatic shift, it’s worth celebrating! This is happening now and it couldn’t be better timing.

From my formal training and experience in education, philosophy, health, and outdoor recreation, certain insights, gaps, and needs have crystallized in my mind as they apply to the healthy development of children. As a parent myself, my investment in these realizations goes beyond theory, a job or a discussion. The potential for my own children to thrive now and as adults is something front and center in my mind each and every day. The thing is, it’s not enough just to have my own kids flourish. As they grow up, they need to engage with other children and subsequently, adults, that will compliment, support and reflect their best selves. The value of a community approach that can both nourish my own children and provide them with peers to learn with and from, is a concept that is too often missed in the existing school system that echoes with negative consequences into all our futures.

Out of the murky waters of the existing school system comes hope…

There are schools that currently exist that offer a different approach to education and consequently, the possibility of a world that we and future generations can be excited about. However, they are far and few between. Thankfully, there are people with vision who care. In fact, right here on Vancouver Island, from the hearts and minds of conscious parents, enlightened educators, and heart-centered visionaries, a new paradigm has sprouted.

The Xploration Centre is scheduled to be the first of a series of facilities that plans to roll out in the United States, Canada and anywhere else there is a desire and will for a better future nurtured by better education. The vision has been inspired by Phillip Moore’s 42-year stint running the Upland Hills Farm School in Michigan and the Conscious Teacher training offered via trimtab.in. Gordy Bal, a Victoria technopreneur and the visionary founder, has carved out the first opportunity for the Victoria community through his charismatic interaction with Phil, Dr. Shefali and the team of change-makers that have come together to make a dream a reality.

A Rare Vision of Education

This rare vision of education captures both the fostering of exploration and the invaluable interaction with nature that is instrumental in allowing each child’s genius to be revealed and nurtured. While we continue to race forward with innovation and integrating technology in every aspect of our lives, creating a place that gives children an opportunity to be their unique wonderful selves grounded in the natural world while being encouraged to explore with the fuel of their innate inquisitiveness can be crucial to a balanced development.

We will need children that both appreciate nature and feel comfortable being pioneers in reshaping a world that continues to subdue individuality into the faceless mass plugged into a virtual existence commanded by consumerism and big data. If humans are to offer anything more than the artificial intelligence robots that are inevitably going to replace many of our roles, it will need to happen in the areas of exploration and the fuzzy relationships we have with all life on Earth

Whether you have children or not, this is something that is important to all our futures and the quality of life on this planet. This is clear by the success the Xploration Centre has already experienced in its short time of crowdfunding. I urge you to check out this campaign, learn more about this vision and become a part (in whatever way you can) of this mission for a better future through an enlightened education paradigm.

]]>7732Top 5 Spring Vegetables to Enjoy (and recipes)https://bradrudner.com/top-5-spring-vegetables-to-enjoy/
Fri, 24 Mar 2017 21:25:22 +0000https://bradrudner.com/?p=7688Spring has arrived and with it comes the beginning of a long stretch of locally grown, nutrient-dense, fresh, delicious whole foods. If you are looking to make the most of it, then here are the Top 5 Spring Vegetables to Enjoy! Why is it Important to Eat Seasonally? Our ancestors used to rejoice in the […]

]]>Spring has arrived and with it comes the beginning of a long stretch of locally grown, nutrient-dense, fresh, delicious whole foods. If you are looking to make the most of it, then here are the Top 5 Spring Vegetables to Enjoy!

Why is it Important to Eat Seasonally?

Our ancestors used to rejoice in the first signs of spring with special ceremonies to mark the arrival of fresh, nourishing foods sprouting up from the earth after many months of eating dried, cured and stored food.

We survived and thrived for hundreds of thousands of years by eating what was available to us seasonally (with some natural preservation and storing for the dormant winter months).

As we’ve moved forward into a world of domestication, with an abundance of fresh food readily available all year long, we’ve become detached from eating seasonally and instead opt for favorite foods that are readily available, any time of the year, from all over the world.

Spring Vegetables are Alive!

Vegetables are alive. After being harvested, they continue to “breathe” as they continue to consume oxygen and produce carbon dioxide. The rate in which they start to lose valuable nutrients varies with green leafy vegetables remaining more nutrient-dense than harvested potatoes.

That being said, by switching your eating to seasonal, local with fresh fruit and vegetables, you will be provided with many more nutrients, vitamins, and minerals. You’ll also be supporting local businesses.

This spring, let’s consciously chose to eat more in tune with the seasons, and embrace, celebrate and focus on the foods that are available to us at their freshest.

Here are the 5 Top Spring Vegetables to Enjoy…

1. Asparagus

Start looking for this amazing spring vegetable through April and May. It provides over 101% of the recommended daily allowance (RDA) per 1 cup serving of vitamin K, which is crucial for healthy bones. Asparagus is a versatile vegetable and can be prepared steamed, roasted or sauteed. Try to consume fresh asparagus within 48 hours of purchase to reap all the nutrient benefits and if you do need to store it, wrap the ends of the asparagus in a damp paper or cloth towel and store it in the fridge. Try this Roasted Asparagus Recipe for an easy, quick and delicious way to enjoy it.

2. Fennel

Is sweet and crunchy and has a slight anise flavor. It is delicious eaten raw, added to salads, roasted on the BBQ or sauteed. Fennel is packed with phytonutrients which deliver a powerful punch of antioxidants in the body, helping to reduce inflammation. It is also full of vitamin C. Fresh fennel can be stored in the refrigerator crisper for up to four days. Try is raw with Paleo Ranch Dipping Sauce or brush with oil and BBQ for a few minutes.

3. Shallots

Are members of the onion family. They are smaller in size but have six times more phytonutrients than the typical onion because they are closely related to wild onions. Shallots have strong anti-cancer properties and also help to boost the immune system. They can be eaten raw, they are delicious in salads, or cooked and added to stir-fry’s, soups or caramelized. Store shallots in a dry, cool dark place and try to use within a few days of purchasing. Fresh shallots are part of the secret that makes this The Best Kale Salad Ever!

4. Radishes

Peppery, crunchy and slightly sweet, radishes are are great addition to spring salads. Full of vitamin C, fiber and detoxification properties, they help cleanse the blood of toxins and waste. Perfect for spring cleaning our bodies. Before storing radishes, cut off the green leaves just above the bulb, do not wash and store in a plastic bag in the fridge. This Fresh and Crunchy Cucumber and Radish Salad is perfect for using fresh radishes.

5. Fiddleheads

A great source of omega-3 fatty acids, antioxidants, fiber and contain anti-inflammatory properties. They are only available for a short season so make sure to pick them up when you see them. They are best steamed and tossed with butter, olive oil, and vinegar. Try our family’s favorite way of eating them; Steamed Fiddleheads.

The next time you are buying groceries or at the Farmer’s market make sure to keep an eye out for the top five spring vegetables.

To follow our seasonal eating and fresh food preparation, check out Breez_Kitchen on Instagram for recipes, tips, and ideas.

]]>7688[VIDEO] The 5 Best Ways to Spring Clean Your Lifehttps://bradrudner.com/the-5-best-ways-to-spring-clean-your-life/
Fri, 17 Mar 2017 20:02:18 +0000https://bradrudner.com/?p=7629Spring is in the air! Don’t you hear the birds chirping and the sound of angels singing? No?! Me neither. In fact, it’s been a winter that has lingered on and on. While there are birds chirping here but no angels singing yet (unless you consider my daughters arguing about whose slinky it is an […]

]]>Spring is in the air! Don’t you hear the birds chirping and the sound of angels singing? No?! Me neither. In fact, it’s been a winter that has lingered on and on. While there are birds chirping here but no angels singing yet (unless you consider my daughters arguing about whose slinky it is an angelic song), spring will be here soon, weather cooperating or not. With this season comes the cliche of the spring clean. Perhaps, you keep your home tidy all year round but I think most of us could still benefit from a regular overhaul of the ruts, cobwebs and piles that have gathered in our life. That’s why it is time to spring clean your life.

Don’t go overboard here and throw out the spouse and kids just yet. There are plenty of things we could tidy up before ditching family. I’m not even going to talk about vacuuming, sweeping, wiping down, dusting, hosing off or any of those stereotypical spring clean go-to moves. Nope, we are going to spring clean our mind, body and maybe even, our spirit.

Why?

Okay, maybe this isn’t something you need. Maybe you feel like a fresh young thing excited with the world. Perhaps, your thoughts are as sharp as a chess master, your body is as fine tuned as an Olympian and your spirit is soaring like a levitating yogi. If that’s the case, you are invited for dinner…nah…the weekend…err…to live with me until I have absorbed your secrets.

For most of us, a spring clean of our life can reinvigorate us to think and feel better, to move better and avoid sickness and disease, to regain a sense of purpose and/or connection. While I’m not a levitating yogi, I do have some ideas and practices that actually work when it comes to a spring clean of your life.

5 Ways to Spring Clean Your Life

No, I’m not planning your wedding but this will spring clean your head. And I’m not talking about reading social media posts, magazines or even the newspaper. I’m talking about the good, old fashion, book.

Read something old – remember that book you read that changed your life or at least, radically shifted your perspective? Pick it up again. A re-read can bring new insights and the book might seem very different (hopefully, better).

Read something new – One in three Americans haven’t read a book in the last year. The numbers drop when you add multiple books. Expand the mind and bring yourself into the literary ideas, fiction or non-fiction, of present times.

Read something borrowed – (and give it back!) You probably have a friend, family member, or other acquaintance that has a book that was transformational for them. There’s a good bet it will be a needle mover for you too. Ask for it and promise to give it back.

Read something blue – Blue as in like the ocean – deep, timeless. That might mean reading a nineteenth-century German philosopher or something from 3000 years ago like Homer’s Odyssey. It could also mean reading something current that explores the big questions of life. It doesn’t have to be War and Peace sized. Just something that carries weight, figuratively. Recommendation: Khalil Gibran’s The Prophet

Audit your relationships.

Jim Rohn said, “You are the average of the five people you spend the most time with”. How often do you consciously reflect on the people in your life and how they affect you? Perhaps it’s time. I’m not necessarily telling you to ditch your oldest friends but consider how you feel and are influenced by the people you interact with. Adjusting the time you spend with them can have a significant impact on your life. If you want to be fitter, hanging around with fit people will help. The same applies to being wealthier, more creative, etc. A little spring clean of the living influences in your life can shift your progress, your mind and your joie de vivre.

Create for joy.

Paint, sculpt, craft, build, write poetry, short fiction, a play, etc. Humans have a natural desire and get feel deep pleasure/purpose by being creative. There are many different ways to being creative. You don’t have to write flowery poems if that’s not your thing. Build a cabinet. Write a horror story. Let go of your inhibitions and create for yourself. Dust the cobwebs off your inner child and bring back the art that spoke to your soul when you thought anything was possible. Maybe it still is.

Take up a new activity.

Haven’t tried yoga yet? Why not? How about mountain biking, kayaking, tai chi, SUPing (read this for some inspiration), BJJ, geocaching, foraging, an obstacle race, whatever. If you are in our area, come on out and try an Evolve Move Play event with Rafe Kelley. You’ll be climbing trees, rolling on the ground, lifting logs and so much more. Learn more about it here.

Explore your inner world.

Things like meditation, stream of consciousness journaling, indigenous ceremonies are all good ways to spring clean your spirit and get to know your depths a little better. Usually, these things require a consistent practice to get fully out of the ruts that have built up over time but the rewards are well worth it.

Bonus: Cleanse your mind and body with the whole family aboard.

There’s no better way to increase the chance of success than to have the people around you in cooperation and support of your health goals. When it comes to the home, a unified family working together to improve their health and keep each other accountable is a power formula to go to the next level.

Each parent will have their individual health goals and raising healthy kids is key to good parenting. Whether you as a parent have faced your own health issues or not, I’m sure you’re motivated to prevent your children from struggling with those kinds of things. We are! In fact, this is a huge motivator for everything we do.

This motivation was the inspiration for the 3-part video series we’ve created to share our best tips and strategies for kids nutrition, managing time and energy, and losing weight – not necessarily for a six pack but to reduce health risks, move better and have more energy.

]]>7629How to Create Time and Find More Energyhttps://bradrudner.com/create-time-find-more-energy/
Tue, 07 Mar 2017 20:19:04 +0000https://bradrudner.com/?p=7580We recently sent out a survey which you may have received. We were grateful that so many people returned it with insightful comments, great questions and clear descriptions of their challenges. One of the top issues people are struggling with is not having enough time or energy to really go after their health goals. Wouldn’t […]

]]>We recently sent out a survey which you may have received. We were grateful that so many people returned it with insightful comments, great questions and clear descriptions of their challenges. One of the top issues people are struggling with is not having enough time or energy to really go after their health goals. Wouldn’t it feel like a super power if you could create time and find more energy?

Bree and I have experienced this challenge which is so common among parents trying to get it all done, including taking care of their own well-being. These days, even non-parents struggle with having enough time and mustering the energy to fit just one more thing into their schedule.

Even though we have all this technology that is supposed to make our lives easier and create time, most of us are taxed even more by being constantly connected through email, social media and our cell phones. When we attempt to carve out time to do those things we know are good for us and important for our health, we just don’t have the energy to make them happen.

Which Comes First: More Time or More Energy?

The catch is if you could just find more energy, creating more time might actually be possible. In the same sense, by creating more time, you could create more energy. Sounds escoteric and mysterious. Doesn’t it?

Don’t be confused or deterred by the relationship between energy and time though. It might seem like a puzzle but we have a fairly simple solution that can lead to both more time and more energy without making a deal with the devil or being abducted by aliens.

Even if you can’t make it, sign up here and you’ll get access to the replay.

After you sign up, just close your eyes and picture that swell of new energy rising up from within. Imagine the clock slowing down as you accomplish more in less time. I know you are thinking about how much more control you could have in your daily life with that kind of shift.